Study Flashcards
Skinfold equations will typically underestimate body fat percentage in older adults and the measurement error can be more than what percentage?
can be more than 5%.
During the Precontemplation Stage of the Transtheoretical Model, how can the Senior Fitness Specialist interact with a client?
Educate clients about the benefits of being more active and have the person imagine their quality of life if their physical health improved.
Within which document would the following question appear? “How many days per week do you get at least 60 minutes of moderate-intensity exercise?”
Health History Questionnaire
When measuring a client’s resting heart rate (RHR), how long should the fitness professional palpate the client’s pulse?
60s
When measuring a client’s blood pressure using aneroid sphygmomanometer, at what rate should the pressure be released when listening for the pulse?
2 mm Hg per second, listening for a pulse.
According to the National Council on Aging, how many chronic medical conditions is the average older adult diagnosed with?
3
What term is used to describe fat deposited under the skin of the lower body?
Gynoid fat patterning
Motivational interviewing follows the O.A.R.S. process. What does O.A.R.S. acronym represent?
O: Open questions
A: Affirmations
R: Reflective listening
S: Summarizing
Which is a quick and easy way to assess a client’s overall movement quality during a functional movement pattern?
overhead squat assessment.
Which model, developed in 1977 by psychology researchers, illustrates a continuum of stages that people go through during the behavior change process?
Stages of Change Model (SOCM), also known as the Transtheoretical Model,
What is the Decisional Balance Sheet (DBS) used for?
The Decisional Balance Sheet (DBS) is used to identify the most important reasons for the client to be active and to identify a client’s fears and obstacles.
When measuring a client’s waist circumference, where should the measuring tape be placed?
When measuring a client’s waist circumference, the fitness professional should place the measuring tape around the location of largest circumference between the base of the sternum and the navel.
Pre-participation screening should include the following
Medical Clearance To Exercise, PAR-Q+, Medical History, and Liability Release.
During which stage of the Transtheoretical Model would the fitness professional share success stories of others who have become more active and seen improvements in wellbeing?
Contemplation Stage of the Transtheoretical Model.
Normal systolic pressure is
below 120 mmHg.
Why was the Health Belief Model (HBM) developed?
to explain why people choose certain health behaviors to facilitate greater success in health promotion programs.
A type of stretch that uses muscles’ force production and the body’s momentum to take a joint through the full available range of motion
Dynamic stretching
What type of stretching technique uses the agonists and synergists to dynamically move the joint into a ROM and increases motor neuron excitability, creating reciprocal inhibition of the muscle being stretched?
Active stretching; not dynamic lol…
When using active stretching techniques, how many sets should the fitness profession program for the older adult client?
1-3
Which most accurately describes the modified active supine piriformis stretch?
While seated with one leg crossed over the other, pull the knee toward the opposite shoulder.
When an older adult client’s training includes dynamic stretching, how many dynamic stretching exercises should the fitness professional program for the client?
3-10
The numeric pain rating scale (NPRS) can be used to monitor the discomfort experienced when using different myofascial devices. Which accurately describes the NPRS?
0-10
the cumulative injury cycle
describes a series of physiological responses from tissue trauma.
According to research, what percent of their waking day do older adults spend sitting?
more than 60%
When using active stretching techniques with an older adult client, how many repetitions should the fitness professional instruct the client to perform?
5-10
How many repetitions are recommended for dynamic flexibility exercises?
10 to 15 repetitions
What static posture distortion is characterized by excessive lumbar lordosis?
Lower Crossed Syndromes
process of decreasing muscle spindle excitation and releasing the tension of the underlying musculature.
Autogenic inhibition
The combination of soft tissue extensibility and optimal bodily control maintained throughout the entire joint range of motion is…
mobility
Which stage of the five-stage programming system requires knowledge of the client’s heart rate at VT1, midpoint, and VT2 and is most appropriate for advanced older adults who are not competing athletically and who exhibit exceptional cardiorespiratory conditioning?
3
What does the E represent in the FITTE-VP principle?
enjoyment
Which is most appropriate as a way to maintain or increase strength and lean body mass for older active adults who may be adverse to adding resistance training workouts to their cardiorespiratory training?
circuit training
If a client is training four times a week, how many Stage 4 workouts would be programmed, with the remaining sessions at the lower stages?
1
vigorous intensity activity each week.
75 minutes or more
moderate intensity activity
150 minutes or more
Training intensity within Stage 1
RPE of 3-4 or a talk test below VT1.
progression as it relates to FITTE-VP principle
volume up to 300 minutes of moderate intensity activity or 100 minutes of vigorous intensity activity each week.
what cardiorespiratory exercise frequency per week is appropriate for older adults?
2-5 days a week
What is an effective safety strategy that is recommended when health and fitness professionals are conducting cardiorespiratory fitness training with older adult clients?
Instruct older adult clients to use the RPE scale if they take medications that reduce heart rate response
With regard to cardiorespiratory training in active older adults, what is the definition of an older adult?
65 years or older
What is the focus of Stage 3 training?
increasing the workload to alter heart rate by moving in and out of Zones 1 through 3 using interval training.
When using the talk test method to monitor intensity during cardiorespiratory fitness training, there will be a point where the client has difficulty talking continuously for 20 seconds. What is this point termed?
Ventilatory threshold 1 (VT1)
Within Stage 2 training, how long should the work interval (Zone 2) last before returning to Zone 1 for 3 minutes?
1-minute interval in Zone 2.
Which most accurately describes the Tanaka Formula?
HRmax = 208 - (0.7 x age)
Which muscles typically attach on or near vertebrae and are chiefly responsible for providing stability to the core?
Local core muscles
Which type of training is often referred to as reactive training and typically incorporates quick, precise, and/or powerful movements?
Plyometric training
In what time frame have studies demonstrated that exercise programming is most effective at preventing falls?
immediately following the program.
Which type of training is often referred to as reactive training and typically incorporates quick, precise, and/or powerful movements?
Plyometric training
neuromuscular specificity?
speed of muscle contraction
During pressing motions, what musculature helps to stabilize the shoulder joint during vertical pressing movement patterns?
rotator cuff
What fundamental movement pattern would strengthen the posterior chain?
hip hinge
What percentage of adults older than 60 years are estimated to have age-related muscle loss, or sarcopenia?
10%
With the exception of clients with pre-existing medical conditions, research has documented that older adults performing strength-focused exercises show an increase in strength within what period of time?
6-10 weeks
When using medicine balls for power-based training, what weight ball should the older adult client opt for initially?
5% or less typically being ideal initially.
Which stretches are used during Phases 2 through 4 of the OPT model and are performed for 5 to 10 repetitions and held for 1 to 2 seconds each?
active
When introducing balance exercises into a Phase 1 exercise program, how many balance exercises with a repetition range of 12 to 20 should the older adult client perform?
1-4
Based on desired goals and health precautions, which of the five stages of cardiorespiratory training will most older adult clients remain within?
1-2
Which is the appropriate set and repetition range for resistance training within Phase 3: Muscular Development Training?
3-6 sets of 6-12 reps
When working within Phase 2: Lengthen of the Corrective Exercise Continuum, how long should a 70-year-old client hold a gentle static stretch?
60s
When engaging in resistance training within Phase 4: Maximal Strength Training, how many sets and repetitions should the older adult client perform?
4-6 sets, 1-5 reps
Which four-step process specifically outlines the necessary steps needed to properly structure a corrective exercise program?
The Corrective Exercise Continuum (duh lol)
What is the third level of the OPT Model – Power designed to do?
increase the rate of force production (or speed of muscle contraction).
What is the primary goal of Phase 3: Muscular Development Training?
Hypertrophy
The presence of more than one chronic health condition.
Comorbidities
A condition where the protective cartilage that cushions the ends of the bones wears down over time.
Osteoarthritis
Which disease is characterized by low bone mineral density that makes bone more porous and at a greater risk for fracture?
Osteoporosis
What percentage of all strokes result from the blockage of a cerebral artery through the process of atherosclerosis?
80%
Shoulder impingement occurs as the arm is lifted at or above shoulder height and is caused by pressure on which tendon?
supraspinatus tendon
What is the leading cause of death in male and female adults in the United States?
CVD (cardio disease)
